This article was co-authored by our trained team of editors and researchers who validated it for accuracy and comprehensiveness. Together, they cited information from 23 references. wikiHow's Content Management Team carefully monitors the work from our editorial staff to ensure that each article meets our high standards.

wikiHow marks an article as reader-approved once it receives enough positive feedback. This article has over 281,260 views and 95% of readers who voted found it helpful, earning it our reader-approved status.
Learn more...

The wall sit is a bit different from typical squats since you're holding a static position for a certain period of time instead of continuing with a full range of motion. The best part? You can do this exercise anywhere there's a wall to lean on. Add some simple modifications to really amp up your workout!

Steps

Method1

Basic Wall Sit

Walk your feet out about about 2 feet in front of you, feet spread about 6 inches apart.[2].

3

Slide your back down the wall, bending your knees until they are bent at about a 90 degree angle. Your thighs should be parallel to the ground and it should appear that you are sitting in an invisible chair.[3]

Your knees should never extend past your ankles--they should be straight above your ankles. You may need to slide further up or down on the wall to get into this position.[4]

This position strengthens your quadriceps on the front of your thigh and your hamstrings on the back of your thigh, which can help prevent damage to your knees. These muscles are necessary for everyday actions like standing and walking, so it's important to keep them in good shape.[5]

Your thighs will start to burn after 20 seconds, but try to stick it out for the full 60.

5

Straighten your legs and come back to a standing lean against the wall.

Rest for 30 seconds, then repeat. Try to do 5 sits at 60 seconds each, or until your muscles become too fatigued to hold the sitting position.[7]

If a trainer or doctor has instructed you to do a different number of sits for a different length of time, follow their orders. This is simply a guideline to get you started.

6

Change the angle of your bent knees to change the intensity of the exercise. Instead of repeating the move and bending your knees to 90 degrees each time, first slide down the wall only a couple of inches. The next rep, slide a little bit further down, and so on.[8]

Method2

Wall Sit with Medicine Ball

1

Place a medicine ball between your knees. If you don't have a medicine ball, you can substitute a basketball or kickball, or even a pillow or a rolled up towel.[9]

2

Squeeze the ball hard with your knees as you slide into the sitting position. This will work an additional set of muscles on your inner thighs, your adductors.[10]

Repeat the exercise, again straightening your right leg. You can "march" for a certain amount of time or reps (try starting with 4 reps with each leg).[19]

Method5

Wall Sit with Resistance Band

1

Place the resistance band around your legs, just above your knees.[20]

If you don't have a resistance band, try using a belt instead.

2

Slide down the wall into the sitting position.

3

As you slide, press your legs against the resistance band to maintain the proper position. The band will be trying to bring your knees towards each other, and you must press out against it to keep your knees 6 inches apart.[21]

To do a basic wall sit, stand against a wall, walk your feet out 2 feet in front of you with your feet spread 6 inches apart. Slide your back down the wall, and bend your knees until they are bent at a 90 degree angle. Make sure your thighs are parallel to the ground and your knees do not extend past your ankles. You should appear as though you're sitting in a chair. Keep reading for extra wall sit challenges like adding a medicine ball, a resistance band, and more!

Did this summary help you?

Article Info

This article was co-authored by our trained team of editors and researchers who validated it for accuracy and comprehensiveness. Together, they cited information from 23 references. wikiHow's Content Management Team carefully monitors the work from our editorial staff to ensure that each article meets our high standards.